Welcome to another edition of Workouts for Runners! In honor of the blistering cold, piles of snow, and icy sidewalks that become the bane of runners from December to March, we’re bringing you 6 treadmill workouts for runners today.
While I used to run exclusively on the treadmill, I run outside whenever possible now – through heat, cold, rain, and more rain. I need to run outside whenever possible. But common sense prevents me from running outside in certain conditions, especially winter conditions when the roads are slick with ice and it may actually be colder than Mars outside.
During winters in Northwest Indiana, the treadmill saved both my training and my sanity. Especially during the years of the Polar Vortex, 90 inches of snow, sheets of ice, and temperatures below zero with windchills below -20 left no option for running outside.
What kept treadmill running from becoming mind-numbingly monotonous were fun treadmill workouts such as these: runs that constantly changed the pace and incline on the treadmill, so that I used different muscles and was mentally engaged in the run.
These 6 treadmill workouts for runners will provide you with a wide variety of fun and challenging workouts, so you don’t have to dread the treadmill when nature forces you to stay inside this winter.
My treadmill workout lasts an hour, so you will cover anywhere from 6-9 miles, depending on your pace. Warm up with 15 minutes of easy running (45-90 seconds slower than your marathon pace, RPE 2-3), gradually increasing the pace every few minutes. For the main workout, run 2 sets of 2 minutes hard (3K-10K pace, RPE 7-8) with 1 minute of easy running after each, 4 sets of 4 minutes hard with 2 minutes easy after each, and then 2 more sets of 2 minutes hard followed by 1 minute easy. Finally, you gradually decrease your pace and cool down with 10 minutes of easy running.
Brooklyn Active Mama gives you a quick 20-minute treadmill workout for when you’re busy or running easy:
Happy Fit Mama‘s treadmill workout is a fun variation to a tempo run.
Run Far Girl gives you a lung-busting hill workout from the comfort of the indoors:
Vita Train 4 Life’s treadmill workout features varied hill intervals to pass the time:
Fine Fit Day teaches you how to make the dreadmill fun again:
Find more workouts in the previous Workout for Runners round ups:
6 Favorite Workouts
6 Yoga Workouts for Runners
5 Dynamic Warm Ups for Runners
6 Core Workouts for Runners
6 Speed Workouts for Runners
6 Hill Workouts for Runners
6 Injury Prevention Workouts for Runners
6 Upper Body Workouts for Runners
6 Two a Day Workouts for Runners
6 Indoor Workouts for Runners (a great option if you’re stuck inside and DON’T want to run on the treadmill!
How do you survive running on the treadmill?
Do you prefer to run inside or outside in winter?
What’s your workout today?